22Oct13: TUESDAY= squat day

Strength
1) Back Squat: 1X5@60, 1X5@65, 1X5@70, 1X5@75 – rest exactly 90 seconds (all sets should be fast and without a pause).
2) Front Squat: 1X5@60, 1X5@65, 2X5@70 – rest 2 minutes.
2a)  Body Weight Bench Press    5x ME

Example- week 10	10.21
day 1	1*5	60%	195	1*5	60%	150
	1*5	65%	210	1*5	65%	165
	1*5	70%	225	1*5	70%	175
	1*5	75%	245	1*5	70%	175

Conditioning
1:00 ME HSPU (regionals standard)
3:00 ME KB Snatch 24/16kg (apportion reps anyhow, but try to keep reps even)
1:00 ME HSPU
2:00 ME KB Snatch 24/16kg (apportion reps anyhow, but try to keep reps even)
1:00 ME HSPU

16Aug13. Hellauva lot of work Friday.

BBG  (Pick one OLY movement)

1. Snatch from Blocks @ Top of knee: Take 10 minutes to work up to a heavy triple (no misses), then repeat for three sets - rest as needed.
2. Clean & Jerk from Blocks @ Top of knee: Take 10 minutes to work up to a heavy double (no misses), then repeat for three sets - rest as needed.

Strength

1) HBBS: 1X10@60%, 1X8@70%, 1X8@75%, 1X8@80%

2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% - rest 60 sec.
2b) 4X8 Close Grip Bench Press (hands 12" apart) - heavier than last week, rest 60 sec.

Notes: There are four sets of both FS and BP, these should be performed alternating (as usual with A/B work).

3a) 3X5 Strict Weighted Pullups – heaviest possible, rest 60 sec.
3b) 3X5 Strict Weighted Tempo GH Raise – fast on the way up then 5 sec. count back down, heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO

14Jun13: Friday. Pay Day

Strength

1a)     5x3 DL.      Pause at the knee.  Heavier than last time
1b)     5x3 Bench Press.     Same weight as your reps of 2 last week.

2)       5x3 HBBS @ 65%    Rest 90s.


CONDITIONING


12min AMRAP
Row 150m
15 push ups

07jun13: Friday. DL and Bench baby. (like it would be something else)

We are traning.  The song will remain the same (for a bit).

Strength

DL  7x3.    Heavier than last time if you got all reps

Bench 7x2.   Heavier than last time if you got all reps.



CONDITIONING

10min AMRAP
5 Heaving Snatch Balance (80%)
10 Pull ups
15 Wall Balls

31May13. Friday. Deviation from the norm.

A small deviation from the normal friday routine.....

BBG

1) Take 12 minutes to work up to a 80% Snatch - no more than 7 total reps.

2) Take 12 minutes to work up to a 80% Clean & Jerk - no more than 7 total reps.

Conditioning

4 rounds for time of:

Row 20 Calories
15 T2B

10 Bench Press @ 80-85% BW

5  DL @ 150% BW

17May13: Friday. Bring it today, The wknd is upon us.

Strength

1a) 3X10 Deadlifts @ 70% - rest exactly 2:00.
1b) 3X10 Bench Press @ 70% - rest exactly 2:00.

*Notes: A and B should be UB touch & go reps.

Conditioning

For time:

100 Double-Unders

40 TTB
30 HSPU (regionals standard)
20 Shoulder to OH 135/95#
90' Walking Lunges (front rack) 135/950#  (this will be interesting)

*If you have one, try to use an axle bar for this piece.

10May13: Friday DL and Bench. Big Boy Short Day

Strength

1a) 7X3 Banded Deadlifts @ 60% Bar Weight + 20% Band Tension – rest exactly 60 seconds.

*Notes: The bar should be loaded with 60% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

IF you are not using bands, OR don't feel like it go heavier than last week.  If you fail to do all 7x3 with good form then repeat the weight and get the form corrected!  Drop weight if you have to.

1b) 7X3 Bench Press – heaviest possible/heavier than last week, rest exactly 90 seconds.

.

Conditioning

"(Power) Elisabeth"

21-15-9 of:

Power Cleans 135/95#
Ring Dips

WHO doesn't want these????

03MAY13. Friday is a Funday

Strength
1a)    7x3 Deadlift.      (shoot for 75-80%)

1b)   7x3   Bench Press (heaviest possible)


Conditioning

10Min AMRAP
10 Pull ups
15 Hang Power Snatch  @ 75#
20 Push Ups

17APR13- Wed. Finish strong

15min to find 1RM C&J

Then
(1) Outlaw Crossfit
21,15,9
OHS    95/65
Pull ups



(2)   JPs Pool Side Prep

20min AMRAP
5 HSPU
10 Bench Press (3/4 BW)
15 GHDs
20 DU

12Apr13: Friday. Deviation from the norm

I'm beat up from my first week back AND work is messing w/ my schedule, so I'm deviating from outlaw and am doing a bit of strength plus a masters wod from last year...


Strength

Bench Press  5-5-3-3-2-1

Conditioning

Row 1k
10 Burpees
20 Pull Ups
30 Box Jumps (24")
40 Sit ups
50 DU
40 Sit ups
30 Box Jumps
20 Pull ups
10 Burpees
Row 1K


(I added the rowing for some extra fun)

01Mar13: Unique Test Day

If the gym is open here is the challenge.

With in 60 miutes of total time complete the following 4 challenges for total time worked.
(So if work out 1 takes 10min, 2 takes 9, 3 takes 11, 4th takes 8 total time is 38!)
Work outs can be done in ANY order. 


1)   Annie
50-40-30-20-10
Double Unders  (if in texas, get a Fucking rope.  Or do tuck jumps)
Sit Ups


2)   4 RFT
5 HSPU
10 75% Body Weight Bench Press  (if in texas, do hand release push ups)
15 50% Push Press
20 Dips

3)   Helen
3RFT
400M run
12 KB swing   (texas buy a damn KB! or do 45# thruster)
21 Pull ups       (texas, yes you guessed it, build or buy a f'n BAR!.   Sub is to put oly bar on your saw horses and    
                          do reverse rows.  HA HA HA.  This will suck)


4a)   100 burpees 
4b)   5RFT
        7 45# DB Thrusters
        11 Burpees

FOR WOD 4, its a democratic society.   So VOTE!  The one (4a/4b) with the most will be the RX'd event.


TOTAL TIME FOR ALL 4 Challenges.   Rest as long as you want in between, but from first 'go' to last 'stop' must be done in 60min or you DNF!

22Feb13: Friday. DL and Bench Day.

Strength

1a) 5X2 Top Pull Deadlifts @ 90% - rest 60 sec. DEMO VIDEO
1b) 5X3 Bench Press w/ chains @ 55% bar + 25% chains - rest 60 sec.

Notes: The barbell should be loaded with 55% of 1rm, then 25% of the 1rm should be added in chain weight.

2a) 3X5 Tempo Supinated Weighted Pull-ups - heaviest possible, rest 60 sec.

Notes: The movement tempo should be up quickly, 3 count pause with chin over the bar, and 3 count descent before exploding back up. DO NOT use a weight that will not allow you to keep tempo.

2b) 3X10 Strict Weighted GH Raise - heavier than last week, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO

Conditioning

30 KBS 32/24kg
30 Wall Balls 20/14#
30 C2B Pull-ups
Row 1k (if solo), or 150 DU or 800M run
20 KBS 32/24kg
20 Wall Balls 20/14#
20 C2B Pull-ups

For time.

Midline/Recovery

3X25 Reverse Hypers - medium, rest 60 sec.

09FEB13: Friday. Fun w/ DL, Bench and maybe THE chipper.

Strength

I am fairly certain, I plan to modify this by skipping '2' and 'conditioning' and throwing in the chipper at the end... pick your wrench

1a) 7X2 Top Pull Deadlifts @ 85% - rest 60 sec. DEMO VIDEO
1b) 7X3 Bench Press w/ chains @ 50% bar + 25% chains - rest 60 sec.

Notes: The barbell should be loaded with 50% of 1rm, then 25% of the 1rm should be added in chain weight.

2a) 3X5 Tempo Weighted Pull-ups - heaviest possible, rest 60 sec.

Notes: The movement tempo should be up quickly, 3 count pause with chin over the bar, and 3 count descent before exploding back up. DO NOT use a weight that will not allow you to keep tempo.

2b) 3X10 Strict Weighted GH Raise - heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO

Conditioning

7 rounds for total reps of:

2 minute AMRAP of-

30 Double-Unders
ME Muscle-Ups (7 rep cap)
ME Burpees

*Rest 1 minute.

Notes: The cap on Muscle-Ups is 7 reps. Once you hit this cap, immediately drop down and perform ME Burpees with the remainder of the 2 minute cycle.

Midline/Recovery

3X20 Reverse Hypers - medium, rest 60 sec.

THE chipper:

*With 1 barbell.
50 Back Squats 135/95#
40 Pullups
30 Shoulder to Overhead 135/95#
50 Front Squats 85/65#
40 Pullups
30 Shoulder to Overhead 85/65#
50 Overhead Squats 65/45#
40 Pullups
30 Shoulder to Overhead 65/45#
For time.

08Feb13: Friday. Final's from Test week

Tests-    YOU CAN Perform these in any order.....



1) 10 minutes to establish a 1rm Push Press.

2) 1 attempt, ME UB Muscle-Ups (a mulligan may be taken).

3) 1 attempt, ME UB Double-Unders (a mulligan may be taken).

4) 10 minutes to establish a 1rm Bench Press.

5) Row 2k for time.

01Feb13. Friday. Get Strong day. First month is history. Where do you want to go from here?

Strength

1) Deadlift: 3X10 - heaviest possible, rest 3 full minutes
2a) Tempo Bench Press: 5X5 (fast up, 5 second count on the descent) - heaviest possible, rest 60 sec.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

2b) Strict Tempo Supinated Weighted Pull-ups: 5X5 (fast up, 5 second count on the descent) - heaviest possible, rest 60 sec.

Notes: 2a & 2b should be performed in alternating sets.

Conditioning  (Filthy Fifty)

For time:

50 of the folloiwng exercises
20" Box Jump
Jumping Pull Up
1 pd KBs
Walking Lunge
K2E
45# push press
Back Extension
Wall Ball
Burpee
DU

25Jan13: Friday. Missing KB snatches you said....

Strength

1) Every 20 seconds for 3:00 (22 total reps): 2 Banded Deadlift @ 50% Bar Weight + 25% Band Tension

Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

2a) Bench Press: 2X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 60 sec.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

2b) Strict Weighted Pull-ups: 2X5 @ 70%, 2X3 @ 75%, 3X1 @ 80% – rest 60 sec.

Notes: 2a & 2b should be performed in alternating sets.

Conditioning

1) With a 10 minute clock...

5 minute AMRAP of:

KB Snatches 24/16kg

-then (no rest)-

Run 800m

*Rest the remainder of the 10 minutes.

2) With a 5 minute clock...

2:30 minute AMRAP of:

KB Snatches 24/16kg

-then (no rest)-

Run 400m

18Jan13: Friday. DL and bench bitches

Strength

1) Every 30 seconds for 5:00 (22 total reps): 2 Banded Deadlift @ 60% Bar Weight + 25% Band Tension

Notes: The bar should be loaded with 60% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

2a) Bench Press: 1X5 @ 75%, 2X3 @ 80%, 2X3 @ 85%, 2X3 @ 90% - rest 60 sec.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

2b) Strict Weighted Pull-ups: 1X5 @ 65%, 2X3 @ 70%, 2X3 @ 75%, 2X3 @ 80%. - rest 60 sec.

Notes: 2a & 2b should be performed in alternating sets.

Conditioning

100 Double-Unders
25 Wall Balls 20/14#
75 Double-Unders
25 Wall Balls 20/14#
50 Double-Unders
25 Wall Balls 20/14#

For time.

*Rest 1 minute.

2 minutes ME Row/Airdyne for Calories (Airdyne is the preference).

11Jan13: Weeks not over yet.

Strength

1) Every 30 seconds for 5:00 (22 total reps): 2 Banded Deadlift @ 55% Bar Weight + 25% Band Tension

Notes: The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

2a) Bench Press: 1X8 @ 70%, 2X5 @ 80%, 2X3 @ 85% - rest 60 sec.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

2b) Strict Weighted Pull-ups: 1X8 @ 60%, 2X5 @ 70%, 2X3 @ 75% - rest 60 sec.

Notes: 2a & 2b should be performed in alternating sets.

Conditioning

9 Bar Muscle-Ups
50 Split Jumps (alternating)
30 Wall Balls 20/14#
7 Bar Muscle-Ups
40 Split Jumps
20 Wall Balls 20/14#
5 Bar Muscle-Ups
30 Split Jumps
10 Wall Balls 20/14#

Midline

1a) 3XME L-Sit Holds – rest 45 sec.
1b) 3X10 Reverse Hypers – heavy, rest 45 sec.

I started 'following' Spencer Arnold.  Good Oly Lifting tips.  But also some other goodies too:

A CONFEDERATE SOLDIER'S PRAYER

Author Unknown,

(Attributed to a battle weary C.S.A soldier near the end of the war)

I asked God for strength, that I might achieve;

I was made weak, that I might learn humbly to obey.

I asked for health, that I might do greater things;

I was given infirmity, that I might do better things.

I asked for riches, that I might be happy;

I was given poverty, that I might be wise.

I asked for power, that I might have the praise of men;

I was given weakness, that I might feel the need of God.

I asked for all things, that I might enjoy life;

I was given life, that I might enjoy all things.

I got nothing that I asked for, but everything I hoped for.

Almost despite myself, my unspoken prayers were answered.

I am among all men most richly blessed.

20Dec12: Bonus Day- Bring the pain

Everyone's favorite....


LINDA


10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

14Dec12: Friday Its gonna be a good day (UPDATED

Updated so MRod and SanFran can destroy me in a conditioning session that contains one of my GOATs!

Strength

1) Every 45 seconds for 7:30 (22 total reps):

2 Banded Deadlifts @ 55% Bar Weight + 25% Band Tension

Notes: The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

2) Bench Press: 1X8 @ 70%, 1X5 @ 80%, 2X3 @ 85%, 3X2 @ 90% – based off 1RM
, rest 60+ seconds.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

Conditioning

3RFT:
400M run
5 135# Squat Cleans
10 HSPU
50 DU

Midline

1a) 3XME UB T2B - rest 45 sec.
1b) 3X10 Reverse Hypers - heavy, rest 45 sec.